Warm up

2 rounds:

5 scap handstand pushups / scap pushups

5 yoga pushups

5 KB Turkish situps

5 ring rows

Bench press

Take 15 min to find a new 1RM bench press

Interval conditioning

5 rounds, 3 min AMReps:

250m/200m Row

20 American KBS 24/16 kg

10 Kettlebell Goblet Squats 24/16 kg

max rep box jumps over in the remaining time 24/20 in

Rest 1 min between each round

Note: this workout requires fast transitions from the row to the KB, and all KB are meant to be unbroken. You should have at least 30 sec each round to work on box jumps over.

Adjust down the volume and/or weight so that the first 3 movements are completed between 3min and 3:30. Aim for 10 BJOs or more each round.

EVF360

Part A

5 rounds, 3 min AMReps:

250m/200m Row

20 American KBS 24/16 kg

10 Kettlebell Goblet Squats 24/16 kg

max rep box jumps over in the remaining time 24/20 in

Rest 1 min between each round

Note: this workout requires fast transitions from the row to the KB, and all KB are meant to be unbroken. You should have at least 30 sec each round to work on box jumps over.

Adjust down the volume and/or weight so that the first 3 movements are completed between 3min and 3:30. Aim for 10 BJOs or more each round.

Part B

5 min EMOM:

12/9 cal ski

— rest 1 min

5 min EMOM:

15 med ball situps

— rest 1 min

5 min EMOM:

10 DB bench presses 50/35 lbs